Today's Orange Theory Workout Intel – Friday 1/17/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/17/25 2G

Treadmill

Block 1 - Maintain Speed Throughout The Block

2% Incline For 3 Minutes

Active Recovery @1% For 1 Minute

3% For 2.5 Minute

1% For 1 Minute

4% For 2 Minute

1% For 1 Minute

5% For 1.5 Minute

1% For 1 Minute

6% For 1 Minute

1% For 1 Minute

7% For 30 Second

1% For 1 Minute

All Out 30 Second

90 Second Walking Recovery

Block 2

6 30 Second All Out Followed By 30 Second Walking Recovery

Start At 6% Incline, Reduce 1% Every Round

Weight Floor

Block 1 - 10.5 Minutes

Back To Back Superset - 2 Rounds

Arnold Press 6-10 Reps

Split Stance Single Arm High Row 6-10 Reps Each

Back To Back Superset - 2 Rounds

11:00 - 1:00 TRX Press 6-10 Reps Total

Low Side Plank With Thread The Needle 6-10 Reps Each Side

Block 2 - 11.5 Minutes

Back To Back Superset - 2 Rounds

Single Arm Squat 3-5 Reps Each Side

Deadlift 6-10 Reps

Back To Back Superset - 2 Rounds

Single Leg Bridge 6-10 Reps Each

Neutral Grip Alt Reverse Lunge 6-10 Reps Total

Finisher

Either Arnold Press Or Alt Reverse Lunge For 30 Second